Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Energy	30.3% 877kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	NA	32g per day for Men 19-50 years
Omega 3	7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	312% 53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.3% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	3.46% 3.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	61% 608mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	121% 9.65mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	413% 9.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1641mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Fireweed Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Fireweed Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Fireweed Leaves:

• 5 ounces of Toasted Sunflower Seeds have 9.8 times more Vitamin B1, 2.1 times more Vitamin B2, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Fireweed Leaves.
• While 5 oz of Raw Fireweed Leaves contain more Vitamin A and 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fireweed Leaves provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Fireweed Leaves:

• 5 ounces of Toasted Sunflower Seeds have 5.7 times more Copper, 2.8 times more Iron, 10.7 times more Phosphorus and 2 times more Zinc than Fireweed Leaves.
• While 5 oz of Raw Fireweed Leaves contain 7.5 times more Calcium, 3.2 times more Manganese and 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fireweed Leaves contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 6 times more Energy, 20.7 times more Fat and 3.7 times more Protein than Fireweed Leaves.
• Both Toasted Sunflower Seeds and Fireweed Leaves offer comparable quantities of Carbohydrate and Fiber per five ounces.